10 Foods to avoid in the breakfast

Eating breakfast is very important thing to do in the morning. We all know the famous saying, ‘Morning shows the day’. So good choice of breakfast set the tone for how you feel for the rest of the day. We need to eat right in the morning in order to enjoy a day full of energy and health. It also reduces the risk for the diseases such as cancer and diabetes. But the unhealthy breakfast can make you feel sluggish, can cause to gain weight and has risk of chronic disease.

Here are the 10 worst foods you can eat for breakfast.

1. No breakfast

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Skipping any breakfast is worse than eating almost anything. If you don’t eat anything in the morning and skip healthy nutrients like milk, whole grains, and fruits. If you don’t feel hungry in the morning then it may be because you ate heavy dinner. So try changing the eating habits.

2. Sugary cereals

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Cereals are highly processed and contain only a small amount of whole grains. Many cereals are full of carbohydrates and sugar and low in fiber that cause blood sugar to spike. Nutrients contents are artificially added to it in the process fortification. Breakfast cereals contain mostly refined grains and sugar. Many cereals have high content of sugar than cookies and desserts. Adding whole grains or artificial vitamins and minerals does not make them a healthy choice. In your breakfast add berries, sprinkle of wheat germ or flaxseed and few nuts.

3. Fruit juice

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Fruits juice is mostly filled with sugar contents. Even though it is fresh, it has high amount of natural sugar. It is like having sugar-sweetened beverages. Drinking juice raises your blood sugar as there is no fat or fiber to slow down absorption. As a result it spike in insulin and drop in blood sugar which cause to feel tired, shaky and hungry. Eat whole fruits with fiber rather than its sugary juice only.

4. Breakfast bars

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Breakfast bars contains only 1-3 grams of fiber unlike to the unprocessed oats which are high in fiber. Many of these bars are loaded with sugar and have little or no protein and fiber. Some of other bars also contain sugar, corn syrup and honey which can raise blood sugar, insulin levels and inflammation as well. Granola bars contains very few protein and also sometime contains chocolate chips. You should prefer the bars which have combine protein, fiber and healthy fats such as KIND bars.

5. Pancakes and waffles

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Pancakes, waffles and other similar breakfast, dessert or snacks are made up of eggs and have more protein than some breakfast items. They are not only very high in refined flour, salt and sugar but also typically topped with high-fructose corn syrup. It causes insulin resistance and risk of abdominal obesity and visceral fat, which is stored between the organs.

6. Non-fat yogurt

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Even though non-fat or light yogurt contains hundred calories but they are filled with artificial sweeteners and chemicals. It may have more sugar than an ice cream. It also lacks the natural dairy fat that can increase fullness. Whole-milk Greek yogurt topped with berries is good choice but a container of fat-free, sugar-sweetened fruit yogurt is not good. ….

7. Processed meat

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Processed meat contains nitrates which are linked with colorectal cancer. Also 2 ounces of processed meat like bacon, ham, salami and sausage can increase the risk for heart disease by 42%. While buying check the labels to make sure nitrates haven’t been used. Instead of eating processed meat in the breakfast, have it in the family gathering.

8. Muffins and donuts

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White bread made with refined flour is bad and the donuts, muffins and pastries are even worse. Many of these even contain deep-fried fats. They are made up of white flour and full with sugar which raise your blood sugar rapidly. This leads you to be hungry sooner and increase chances of high blood sugar. Too much sugar in diet is major cause of obesity and diabetes as well. To avoid this, combine these with protein like Greek yogurt, hard boiled eggs and nuts.

9. Toast with spread

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Most bread is made with refined flour with few nutrients and little fiber. So it is unhealthy choice which can spike your blood sugar levels very fast. Elevated blood sugar leads to rebound hunger that causes you to eat more at the next meal and ultimately you will gain more weight. Spread like jam, cream and margarine are loaded with sugar and trans fats. Instead of this go for whole grain, wheat toast, protein and healthy fats like mashed avocado and peanut butter.

10. Coffee

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Coffee is very famous drink in the morning, even for those who don’t prefer to have breakfast. Many people drink coffee as their only source of nutrition in the morning. The caffeine in coffee give you an energy boost, followed by the jitters and also load with added syrups, sugar and other unhealthy additives. This increases calories without protein or fiber.